Dr. Gourmet's Health & Nutrition Bites

Conventional wisdom says that eating more frequently is best is you're trying to lose weight. I've heard everything from 3 meals and 3 snacks per day to 4 small meals, to eating as often as 12 times a day (how people do that is beyond me, but that's what I've heard from patients). There's little actual science that supports those assertions, however. We've reported on two studies suggesting that eating the majority of your calories earlier in the day - half your daily calories at breakfastrather than at dinner - is better for weight loss. Both of those studies were specifically geared toward looking at the effects of reduced-calorie diets in the context of when those calories were consumed. What's been missing in that research is more long-term, large-scale looks at overall meal timing in people who aren't trying to lose weight.

Important Announcement

The Dr. Gourmet Diet Plan section of DrGourmet.com - the interactive meal planner - will be shutting down permanently on Sunday, September 3, 2017. Please save any information or menus you wish to keep: no menus or meal plans will be available after Sunday, September 3. Questions about the shutdown? Contact us at webmaster@drgourmet.com.

Our online meal planner is absolutely free! With The Dr. Gourmet Diet Plan you can create customized two-week meal plans for just yourself or your entire family, including breakfast, lunch, and dinner. Includes printable shopping lists for each week, so you can save time and money by doing all of your grocery shopping at once. Create plans for people with GERD / Acid Reflux, Lactose Intolerance, Gluten allergies, or those who take Coumadin (warfarin). All plans are appropriate for those with Type 2 Diabetes, as well. Find out why.

Planning is the key to a healthy diet and a healthy weight, and The Dr. Gourmet Diet Plan makes eating well and eating healthy easy. Find out more!

It's not unusual to have difficulty digesting lactose and needing to avoid foods
containing cheese or milk. This index will help guide you to Dr. Gourmet recipes
you'll safely enjoy. Lactose
Intolerant Recipe Guide and More Information

What is the best diet for those with diabetes? A Mediterranean Diet! For
diabetics, eating well is THE key to controlling blood sugar. For
those with Type 2 diabetes, The Mediterranean Diet seems to help
you control your diabetes better, without medication. The
Best Diabetes Diet

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Featured Recipes

I love tacos. There are so many great variations on how to fill the humble corn tortilla, but this is one of my favorites. The marinade is easy to make and the result is at once umami, sweet, tart and a bit salty. It hits all the right notes. You can dress it simply with the lettuce and tomatoes but sauteeing some julienned peppers along with the Carne Asada is a great addition. I especially love the Sriracha Slaw along with these tacos.

Sriracha sauce makes the perfect ingredient for a spicy slaw. You need a bit of sweetness from the honey and the creaminess of the sour cream to balance the flavors with the bitter greens.

Check the label of your Sriracha to make sure of the sodium content. This varies widely. The USDA reports only about 50 milligrams per teaspoon, but one of the most popular, Huy Fong Foods Chili Garlic Sauce, contains 95 milligrams per teaspoon, so you might have to adjust your added salt a bit to keep the flavors balanced.

There are a lot of options on this recipe. You don't have to make the wasabi cole slaw if it's too spicy for you - use some plain thinly sliced bok choy or Chinese cabbage instead. Sprouts - either mung bean sprouts or alfalfa sprouts - are another option in place of the slaw. If yellow peppers aren't available, red, orange, or green peppers will work too.

You can make this with almost any fruit and it is best to have the fruit almost, but not quite, overripe. One pound of strawberries is about 3 1/2 to 4 cups and if you use an equivalent amount of fruit, you should come out with a good sorbet.